Sunday, January 1, 2012

Nutritious New Year Kiwifruit Smoothies #GardenCuizine @CalKiwiTweet @ZESPRIkiwifruit

Low fat, Low Sodium
New Year's 
Kiwifruit Smoothies
Yields: 5-6 cups

   Ingredients:
32 oz Low Fat Vanilla Yogurt
3 Kiwifruits
1 frozen Banana
1/3 cup Orange Juice

splash Lime Juice
sweeten to taste with sugar, agave nectar or honey

Optional: Cocoa powder. Believe it or not, chocolate tastes really good with Kiwi!

   Putting it all together
Smoothies don't really need a specific recipe. This is a chance for you to be creative and use whatever ingredients and proportions you desire. Put everything in a blender and mix until combined. You can't really go wrong. We usually save and freeze ripe bananas in their peels for use in smoothies, baked goods or for the birds in the spring and summer. Catbirds love bananas!

Read about Kiwis History and Growing Kiwifruit Vines: Check out my
Kiwifruit article published on Dave's Garden
Happy New Year!

GardenCuizine Kiwi Smoothie Nutrition: calculated from USDA nutrient values
Excellent Source: Vitamin C, Riboflavin
Good Source: Protein, Potassium, Magnesium, Vitamin B12, Selenium

1/6 of recipe (238g): calories 187, total fat 2g (4%DV), sodium 110mg, carbohydrate 34g (2 CHO exchanges), dietary fiber 2g (7%DV), protein 9g (18%DV), Vitamin C 39mg (64% WOW!), Calcium 292mg (29%), Magnesium 45mg (11%), Potassium 585mg (17%), Riboflavin 0.4mg (21%DV), Omega-3 24mg, Vitamin B12 0.9mcg (14%), Selenium 8.2mcg (12%)
Photos and Blog post Copyright ©2012 Wind. All rights reserved.
Facts label image courtesy of www.NutritionData.com.

2 comments:

grace crawford said...

Just wanted to stop by and let you know that I made this recipe for The Crazy Cooking Challenge. It was great, thanks for a great recipe!

Grace Crawford Kiwifruit Green & Gold

Diana Wind said...

thanks Grace! Kiwi is a delicious fruit